8 minutes
Quinoa is a food that contains an exceptional nutritional profile. Therefore, incorporating it in the diet brings different benefits.
Quinoa is a food that has gained popularity due to the nutritional properties it provides. Although its use is common in salads and recipes for lunch, there are those who prefer to consume it at other times of the day. Would you like to learn some ideas for having quinoa for breakfast?
Fortunately, incorporating this food into the first meal of the day is a simple task. Just learn to combine it with other healthy ingredients, such as some fruits, dairy, and seeds. In the next space we review its benefits and share 5 simple recipes.
Nutritional properties of quinoa
Among the main characteristics of quinoa its neutral flavor and ease of cooking stand out. Thus, it is a practical ingredient to make sweet and savory dishes. In addition to this, it is a grain that does not have gluten, so it is useful to make products suitable for people with an intolerance or allergy to wheat.
On the other hand, its nutritional value is remarkable. Its regular intake improves the quality of the diet. In this regard, there is articles which indicate that their nutritional qualities vary according to the type of quinoa; however, in general, all varieties contain the following nutrients:
- Proteins
- Dietary fiber.
- Vitamins of complex B and E,
- Minerals such as iron, zinc, and selenium.
- Healthy fats.
Therefore, it is considered a health protective food, capable of preventing diseases. A study published in the Cuban Journal of Endocrinology states that its intake can be useful to control weight gain and prevent the onset of diseases such as cardiovascular disease, type 2 diabetes, among others.
Different ideas for breakfast quinoa
As we have mentioned, having quinoa for breakfast is not a difficult task. In fact, there are several classic recipes that you can adapt to replace typical breakfast cereals with this ingredient. In this way, you will not only be able to vary the flavor, but you will also significantly improve the quality of what you eat. Here are some simple options.
1. Cheese beaten with fruits, cocoa and quinoa
This is one of the most popular breakfasts due to its practicality. It usually has several versions in which some ingredients are added or changed. In this case, this recipe features the following.
Ingredients
- 3 tablespoons of cooked quinoa (60 g)
- 1 banana
- 5 almonds.
- 200 cc of beaten cheese.
- Honey or other sweetener to taste.
- 1 teaspoon of bitter cocoa powder (2.5 g).
Step by Step
- Place the beaten cheese and bitter cocoa in a saucepan. Mix until everything is homogeneous. Add sweetener to taste and beat again.
- Once ready, cut the banana into slices and chop or mash the almonds. Mix these ingredients together with the cooked quinoa and finally add them as topping on top of the cheese.
2. Raspberry Quinoa Pancakes
Quinoa combined with red berries is a real treat. Also, if you want to stop making ordinary pancakes, you will love this option.
Ingredients
- 1 cup of cooked quinoa (200 g).
- 1 handful of raspberries (60 g).
- 3/4 cup of instant oatmeal (150 g).
- 1 teaspoon of baking powder (3 g).
- 1 egg.
- 2 tablespoons of honey or sugar (30 g).
Step by Step
- The first thing you have to do is process the cooked quinoa (it must be dry or, failing that, well drained) along with the oats and baking powder. You can make all this mixture in the blender.
- Once you get a flour, add the egg and the sweetener. Turn the computer back on for a few minutes.
- Place this mixture in another container, add the baking powder and raspberries. Integrate with a fork, and cook this mixture in a pancake pan for 2 or 3 minutes on each side.
3. Pudding by Quinoa
The classic chia pudding it is a healthy breakfast option that most of the people have tried. Now this same recipe, but with quinoa, is even more delicious.
Ingredients
- 2 tablespoons of chia seeds (30 g).
- 2 tablespoons of cooked quinoa (40 g).
- 1/2 cup of skim milk or any vegetable drink (125 ml).
- 1 peach
- Stevia or another sweetener.
- 1 tablespoon of coconut flakes (15 g).
- Vanilla essence or cinnamon powder (optional).
Step by Step
- In a glass cup or jar, put the chia seeds together with the milk or vegetable drink. Let this hydrate until the mucilage or gel is released.
- When the mixture has a gelatinous consistency, add the two tablespoons of cooked quinoa, the sweetener and mix.
- Chill in the refrigerator while you peel and dice the peach. Finally, place the pieces of fruit in the jar and decorate with the coconut flakes.
- You can give a different touch with ground cinnamon or with a few drops of vanilla essence to achieve another flavor.
4. Coconut yogurt with quinoa, walnuts and chocolate
Quinoa pop is an ideal food to replace the typical yogurt with corn flakes. This is an excellent alternative because it has a crunchy texture and is easy to find in health food stores. Note that you can also make the quinoa pop at home or use this boiled grain.
Ingredients
- 1 cup of coconut yogurt (200 ml).
- 6 walnuts in halves.
- 2 tablespoons of dark chocolate (30 g).
- 3 tablespoons of quinoa pop (60 g).
- 2 tablespoons of sunflower seeds (30 g).
Step by Step
- First, grate the dark chocolate into the yogurt. Then stir it all together. If you use a compotera it will be more comfortable when mixing.
- Next, add the quinoa pop, whole or chopped walnuts, and sunflower seeds. Enjoy!
5. Blueberry quinoa bars
In general, the bars that everyone knows are the classic ones that are made with oatmeal. However, the ones with quinoa are even more delicious. You can prepare them and accompany them with a cup of milk or coffee.
Ingredients
- 1 handful of blueberries.
- 1 ripe banana.
- 6 tablespoons of cooked quinoa (120 g).
- 6 tablespoons of instant oatmeal (90 g).
- 1 teaspoon of baking powder (3 g).
- 1 tablespoon of honey or sugar (15 g).
Step by Step
- In a platter, mash the banana with a fork. Then add the tablespoon of honey, oatmeal, baking powder, and cooked quinoa. Mix until the dough is homogeneous.
- Finally, place this preparation in a greased flat dish and add the blueberries, distributing them evenly in the dough.
- Cook in the oven over medium heat for 20 minutes or until crisp. Once ready, cut the bars and enjoy.
There are more ideas for having quinoa for breakfast
While these are some ideas, there are other ways to have quinoa for breakfast. Keep in mind that the neutral flavor of this food makes it a practical option for making breads, cookies, cakes, among other options that you want to try.
Remember that if you start to innovate with this food, you will significantly improve the nutritional contribution of your regular recipes.
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